Carbs, fat and protein are given all the attention in the media but what about fiber?

Fiber is found in plant foods such as fruits, vegetables, whole grains and legumes. Fiber is considered indigestible by your body, but it can be fermented by bacteria in your gut and provide you with a host of benefits. This month I wanted to share with you what fiber can do for your body.

Promotes bowel regularity: The insoluble fiber found in the skin of fruits, vegetables, whole grains and legumes helps to increase the frequency of your bowel movements (Aka: poop). The less time your poop spends inside your body, the less likely you will be exposed to carcinogens or toxins.

Feeds your microflora: Fiber feeds the good bacteria in your gut. These bacteria break down fiber through a process known as fermentation. The by-products of this process, such as short chain fatty acids, help protect the integrity and health of the gut. In addition, fiber promotes more gut-friendly bacteria in your colon that can strengthen your immune system.

Curbs your hunger: Soluble fiber can help the stomach to empty slowly into the intestines. This leaves you feeling fuller longer and more satisfied with your meal. Try to include a high fiber food item at each meal such as beans to gain the maximum benefits.

Cancer protective: Evidence suggests that a diet high in fiber may lead to less risk of colon cancer. The exact mechanism is unknown, but it is thought that the increase in bowel regularity reduces the amount of time your body is exposed to carcinogens. Most of your high fiber items like vegetables are also loaded with antioxidants, which may be protective.

Reduces cholesterol: In simple terms, fiber acts like a sponge in the intestines and absorbs cholesterol. Then you poop it out and your cholesterol is not absorbed back into your bloodstream. Many people see a reduction in their cholesterol level when they transition to a high fiber diet. Way to go fiber.

Reduces glucose and insulin levels: Studies have shown that fiber may promote better glucose control. Since fiber slows the emptying of the stomach contents into the intestines this also helps your blood sugars. This slows the absorption of glucose into your bloodstream. Thus, your blood sugar and insulin levels do not rise as high.

Aim for 25-38 grams of fiber a day to gain the maximum benefits. Great sources of fiber are nuts, whole grains, beans, artichokes, broccoli and berries. Yum.

Kristin Willard is a Registered Dietician Nutritionist who lives in Red Bluff. She may be reached on Twitter @wfnutritionist.